We’ve all been there. Maybe it was a wedding toast that turned into four, or just a Tuesday night where the craft beer was a little bit stronger than you anticipated. Suddenly, the room is doing a gentle tilt-a-whirl and you realize you've crossed the line. Knowing what to do when you drink too much is less about "hacking" your biology and more about damage control. Your liver is already working overtime. Your brain is essentially marinating in acetaldehyde.
Stop.
Take a breath. The first thing you need to do is put the glass down. It sounds obvious, but the "one for the road" is usually the one that guarantees a miserable Wednesday.
The Immediate Crisis: Hydration and Safety
Water isn't a magic wand, but it’s the closest thing we have. Alcohol is a diuretic. It forces your kidneys to flush out more liquid than you’re taking in, which is why you’re constantly running to the bathroom. You aren’t just losing water; you’re losing electrolytes like sodium and potassium.
Grab a tall glass of water. Sip it. Don't chug it—chugging can trigger a gag reflex if your stomach is already irritated by the acidity of the alcohol.
Honestly, the goal here is dilution. You want to help your body process the ethanol without completely drying out your cellular membranes. If you have access to something like Pedialyte or a low-sugar sports drink, that’s even better. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), the dehydration caused by alcohol is a primary driver of those pounding "behind-the-eyes" headaches.
Get Some Food, But Make It Boring
You might crave a greasy burger. Resist. While the "soak up the alcohol" myth is popular, by the time you're feeling drunk, the alcohol is already in your bloodstream, not just sitting in your stomach waiting for a sponge. Heavy, fatty foods can actually irritate a stomach lining that’s already inflamed (gastritis).
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Go for simple carbohydrates.
- Saltines.
- A piece of toast.
- Bananas (great for potassium).
- Maybe a bit of honey.
Dr. George Koob, director of the NIAAA, often points out that alcohol can cause blood sugar to drop. This "hypoglycemia" is why you feel shaky and weak. A little bit of easy-to-digest sugar and starch can stabilize those levels.
Don't Fall for These Common Myths
There is so much bad advice out there. People swear by "taking a cold shower" or "drinking a gallon of black coffee."
Let’s be real: A cold shower just makes you a cold, wet drunk person. It doesn't lower your Blood Alcohol Concentration (BAC). In fact, the shock could lead to a fall or even a fainting spell if your blood pressure is fluctuating.
And the coffee? That’s arguably worse. Caffeine is a stimulant. It masks the sedative effects of alcohol, leading to what researchers call "wide-awake drunk." You feel more alert, so you think you’re more sober than you are. You aren't. Your motor skills are still compromised, but now you have the energy to make even worse decisions, like trying to drive. Plus, coffee is another diuretic. You’re already dehydrated; don't add fuel to that fire.
The Danger Zone: Sleeping It Off
If you or a friend are showing signs of alcohol poisoning—confusion, vomiting, seizures, slow breathing (less than eight breaths a minute), or blue-tinged skin—this isn't a "wait and see" situation. Call emergency services.
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If you're just regular-drunk and heading to bed, lay on your side. Use a pillow to prop yourself up. This is the "recovery position." It prevents aspiration if you happen to vomit in your sleep. It sounds dramatic, but it’s a genuine life-saver.
The Science of Why You Feel This Way
When you drink, your liver breaks down ethanol using an enzyme called alcohol dehydrogenase. This produces acetaldehyde. This stuff is toxic. It’s actually more toxic than the alcohol itself. Eventually, another enzyme (ALDH) breaks that down into acetate, which is harmless, but the bottleneck happens quickly.
Your liver can only process about one standard drink per hour. If you've had five drinks in two hours, you’ve created a chemical backlog.
This leads to inflammation throughout the body. Cytokines—proteins the immune system uses for signaling—get fired up. This is why a hangover feels remarkably similar to having the flu. You’ve essentially triggered a temporary autoimmune response.
What to Do When You Drink Too Much: The Morning After
You woke up. Your mouth feels like it’s stuffed with cotton. The light is too bright.
First rule: No "Hair of the Dog."
Drinking more alcohol in the morning just kicks the can down the road. It might provide temporary relief because it dulls the withdrawal symptoms (yes, a hangover is a mini-withdrawal), but you’re just ensuring a harder crash later in the day.
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Medication Warnings
Be extremely careful with painkillers.
- Acetaminophen (Tylenol): Absolutely avoid it. Alcohol and acetaminophen are both processed by the liver. Combining them can cause severe liver damage or even acute liver failure.
- NSAIDs (Ibuprofen/Aspirin): These can help with the headache, but they are hard on the stomach. Since alcohol already irritated your stomach lining, these might cause indigestion or, in severe cases, GI bleeding.
If you must take something, wait until you've had some food and opt for a low dose of ibuprofen with plenty of water.
Long-Term Perspective and Recovery
If you find yourself frequently wondering what to do when you drink too much, it might be worth looking at the "why" behind the "what."
Occasional overindulgence happens. But regular heavy drinking changes brain chemistry. It alters the balance of GABA (which calms you) and glutamate (which excites you). This is why heavy drinkers often feel immense anxiety (the "hangxiety") the day after drinking. Your brain is trying to overcompensate for the sedation of the night before.
Quick Actions for Restoration
- Light Movement: If you can manage a walk, do it. Oxygen helps, and getting the blood flowing can help clear out metabolic waste. Don't go for a heavy "sweat it out" gym session—you're too dehydrated for that.
- Vitamin B-Complex: Alcohol depletes B vitamins. Taking a supplement or eating eggs (which contain cysteine and B vitamins) can help support the metabolic process.
- Time: This is the only actual cure. Your body needs hours to finish the chemical conversion of acetaldehyde into acetate.
Practical Next Steps
Instead of looking for a miracle pill, focus on these three concrete actions right now:
- Establish a 1:1 ratio moving forward: If you choose to drink again in the future, commit to one full glass of water between every single alcoholic beverage. This slows your consumption and keeps your hydration levels stable.
- Track your triggers: Notice if certain environments or people lead to over-drinking. Knowledge is power. If the "happy hour" group always results in a blackout, change the venue or the timing.
- Prioritize Sleep: Alcohol ruins the quality of your REM sleep. Even if you "passed out" for eight hours, you aren't rested. Clear your schedule for a nap or an early bedtime tonight to let your nervous system reset.
Recovery is a slow process, but by focusing on hydration, avoiding dangerous "cures," and giving your liver the time it needs, you’ll get through it. Be kind to your body today. It’s doing a lot of heavy lifting.